Got Meal Prep???

food prep
 

 

 

 

 

 

I have been getting a lot of questions about meal prepping and how I do it for myself. So I decided to make a quick video showing you exactly how I put a full days worth of meals together.

Here ya go!

Hope that helped!

Please let me know if you have any other questions by commenting on this post or going to my Train Like A Girl Facebook page and letting me know there!

Week 4: Getting Over the Hump

I’m going to be honest. I’m not really happy with these progress pics.
I thought of not posting. But really….what does that accomplish right??? I made a commitment to myself to post pics every 2 weeks, even if no one out there reads this.

So here we go….

The one on the left is from 7/10/15 and the one on the right is from this morning, 7/24/15.

Kori 71015

Kori 72414

 

 

 

 

 

 

 

This is where it gets hard.

This is where I look in the mirror and I get frustrated.

Not because I’m not working hard or liking how far I have come along, but because every, let’s say 4 weeks ;), I carry more water than usual. My clothes fit just a bit tighter than usual and that “UGH!!! Why am I even doing this if this is what is going to happen!?!?!” sets in.

Well, I know why.

I know that within a week the extra water weight will be gone and I will have gotten even closer to my goal.

I know that this frustration, as long as I keep on track, is a temporary thing.

And I know that it’s a mind game. One that can take over your life if you let it.

This is one of the issues I do have to help my female clients with. They will be working their a$$ off (literally) and are doing a great job with their nutrition, but that pesky little week comes around and a lot of their drive goes out the window. They see only the image at that particular moment, not how far they have come.

So my advice is DON’T LET THIS WEEK GET TO YOU!

Let that 1 week a month go.

Keep working hard and keep moving forward!

2 Weeks Progress

It has been 2 weeks since I started my new program, the same program I am putting together for TLAG, and I am not only loving the program itself but the results!!!
Here are pics 2 weeks apart.

The pic on the left is from this morning and the pic on the right is from 2 week ago.

 

 

Kori 7101562515 1

 

 

 

 

 

 

 

 

 

 

The first thing I notice is my lower abdominal belly fat is finally going away! Ladies, we all know this is about the hardest thing to get rid of, especially after you have had a baby or two. This I will say is from the change in my nutrition. As much as I would love to say it’s the workout program…Abs are always made in the kitchen.

The second thing I see is that my butt is lifting!!! YAY!!!

Before I got pregnant with Parker, I had a great butt! Not gonna lie. But after I got pregnant, and the pregnancy went on, my butt completely disappeared! But now it’s coming back!! (Yes I used way too many exclamation points in these couple of sentences but I am so excited to see it again LOL)

Another thing that I have seen over the past couple of weeks is the definition in my upper body. I love having defined arms and shoulders, especially now in the summer, and this is totally doing it for me!

71015 biceps

 

 

 

 

 

 

 

 

 

Along with the great program, I have kept my nutrition 100% compliant. The greatest thing about my nutrition (as you see I DON’T call it a diet because I’m not on a diet) is that I don’t feel hungry and I am loving how well I am feeling. I have also started meal prepping again. It seems so simple but it is so effective.

I will be posting more about how I am achieving this and another progress pic in 2 weeks!

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

If you are interested in getting the information about the new Train Like a Girl program before everyone else does, then make sure you fill out the form below!!!

One of My Favorite Booty Shapers!!

About to wrap up week 1 of my new program I am doing.
Feeling great and loving the exercises!! (Next week I will post a 2 week progress pic!)

Here is one of the exercises in my new program and it has quickly become one of my favorites and most certainly making sure it’s in the TLAG program!!

They are called Barbell Box Step ups and man do they build that booty!

These are great for shaping and lifting the butt, which is great for as we get older…things do start to sag 🙁

I use a barbell, but you can use many different tools such as dumbbells, Kettlebells, a weighted vest, a medicine ball or even just step up using your body weight. The key is to not use momentum while stepping up, let the leg that is stepping do all the work.

Happy stepping!!!

“Don’t Lift Too Much Honey….You’ll Get Bulky!”

How many of you reading this right now (if you are female) have heard this?
How many of you reading this right now (if you are female) believe this?

How many of you reading this right now (if you are female) have heard this come from a man’s mouth???

I don’t get pissed off easily, but I can say when I hear this, I get furious.

Why?

Because it is simply NOT TRUE!!!

I have two theories as to why this is said.

My first theory is that whoever is saying this is simply not educated. They still believe that if women lift heavy weights we will get big and bulky and “Schwarzenegger like”, and it’s simply not true. We as women cannot build the muscle that men do because our bodies do not have the same amounts of testosterone as men’s do. Also, there are many other things that go into building muscle and getting big, but that is for another post at another time.

To prove to you women can lift heavy and not get big and bulky, I have taken a video of one of my client’s. Jessica is a mother of 2 and only weighs 140 pounds. In this video below, Jessica is dead lifting 210 pounds for multiple reps. Let’s watch…

Jessica is not training for anything in particular. Meaning, she is not doing any competitions or sports. She is simply training to be healthy, fit and have a sexy body! But she lifts heavy weights to get her goals. I do need to put in here that Jessica didn’t just start lifting heavy last week. She has been with us for 4 years and started out just like everyone else, slow and making sure she learned proper form.

My second theory on why people say this, and this one is geared towards men, is that they simply do not want women lifting heavier than them. LOL. It sounds funny, but I have seen it. There are many women in our facility that can, and do, lift heavier than them men.

So, ladies…..PLEASE, PLEASE, PLEASE! do not listen to anyone who tells you you will become “big and bulky” by lifting weights. If programmed properly, exercise and nutrition, a woman can become strong and sexy and get the body she has dreamed of.

Quick update and a what’s in store for TLAG!!!

Just a quick update on my training and where I am going from here.
The pic on the left was taken on 4/12/15 and the pic on the right was taken yesterday, 6/25/15.

Kori 4121562515 1

 

 

 

 

 

 

 

 

 

There is are 11 weeks in between the pics and there is some noticeable leaning out/fat loss from yesterday’s picture.

The goal from the past 11 weeks was performance based, specifically Kettlebell Sport. Yes, I did drop down in a weigh class, going from roughly 137 pounds to 127, but some of that was water loss and some was fat loss. The fat loss that did happen was certainly from the Kettlebell training. The majority of my goal was based on going 10 minutes with the 12kg kettlebell and getting 200 reps. If you haven’t already, you can read how I did at the Kettlebell competition at the beginning of June, here.

But now I have a new goal and a whole new program I am so excited about!

Starting Monday, I will go through an 8 week program that will help me get stronger and leaner than I have ever been!

What I am most excited about is this will be the same program, exercise and nutrition wise, I am launching within the next couple of months for the Train Like A Girl program geared towards moms and women who want to look lean, strong and positively sexy!

I will be posting weekly updates on how I am doing as well as videos from my training. So you can see just how well the program works!

I’ll open the doors for this exclusive program in a couple weeks so be sure to fill out the form below, you’ll be the first to know and the have the first chance to reserve your spot!

If you are interested in getting the information about the new Train Like a Girl program before everyone else does, then make sure you fill out the form below!!!

Are Diet Pills Worth It???

One of the most common questions I get is,
“What fat burner/diet pills/fat loss pills do you recommend?”

My answer….”None.”

I, myself, have taken many different kinds.

In college, and for about 5 years after, it was my go-to way to drop the pounds.

Some have helped me lose a couple of pounds (5 at the most) and some have just made me so jittery I thought I was going to jump out of my own skin.

But in the end, all they did was cause problems.

There are a lot of reasons why I don’t recommend a fat burner/fat loss pill to people, but here are the top 3.

  1. They can give you a false sense of security when it comes to your eating plan.

When a person takes any form of diet pills they tend to sometimes stray from their proper nutrition. The thought goes through their mind that “Well, I’m taking the pills so it’s OK to eat….. (fill in the blank)” It may start off as once or twice, but then it can turn into a daily thing. So the fat loss that you were hoping for, never happens.

How do I know this happens?? Because I have done it.

We tend to come up with reasons why we CAN have something instead of why we SHOULDN’T.

 

  1. They can be VERY dangerous to your health.

 Back in the late 1960’s early 1970’s diet pills were basically speed and to get them you had to have them prescribed by a doctor.

When my mom was about 18/19 years old her doctor prescribed them for her.  It’s what they did back then with people who wanted to lose weight. My mom was overweight all her life and when she got old enough, she decided she wanted to lose the weight. And she did. She lost the weight and what was even worse, she almost lost her life.

After about 6 months of being on them she started hemorrhaging and ended up in the hospital. It was so bad the doctors told my grandparents to call her brother to come home from college because it might be the last time he would see her. This all happened because of the diet pills she was on. (And as a side note, my mom did not abuse the pills or take more than prescribed) Thankfully (and obviously) she recovered.

This was an extreme case and yes, regulations have been put on diet pills, at least the over the counter ones. But they can still do some damage. And if taken in large quantities, or improperly, they can lead to some serious issues.

For me they can, and have, messed with my thyroid. I have hypothyroid and have to take medication to regulate it just to get it back to normal. When I did take the diet pills it may have let me drop a few pounds, but it did a number on my thyroid. So as my doctor was trying to help “fix” my thyroid, all I was doing was messing it up.

 

  1. Most are nothing more than a bunch of caffeine.

 Because over the counter diet pills are now regulated, meaning a lot of the ingredients that might help with fat loss are now taken out and illegal in the US, the manufacturers of these pills need to fill them with SOMETHING to make you feel like you are “burning fat”. Their solution? Fill the pills with tons of caffeine.

The thought is if you FEEL like you are wired and burning tons of fat, so you will keep taking them. And because you feel like you are losing fat you decide after a day or two you step on the scale and see the number go down.

So they must work right!?!?!

Wrong. Because of all the caffeine, and sometimes other “safer” ingredients that push water out of the body, all you are losing is water weight. The fat that you thought you were losing was just an illusion.

When it comes down to it, the only way you will truly and safely lose that fat that you want to drop is by becoming active and changing your nutrition.

There is no such thing as a “Magic Pill”.

That Overwhelming Feeling

Nutrition has to be one of the biggest obstacles my clients face while trying to put their healthy lifestyle together. Not just making sure they are eating they right things, but mainly making sure they get their meals in.
They tell me they feel overwhelmed trying to get the 1-2 meals they were getting in the past, let alone the 4-5 meals that they should be eating.

A lot of women have confessed to me that it is easier for them to stick to what they are doing (usually eating 1 maybe 2 meals a day) then to have to go through all that “hassle”, as they say.

I agree. It would be a lot easier to just skip the “hassle” of making the food and snacking here or there and hoping that you got at least 2 meals in that day. But how is that going to let you hit your fitness/fat loss/muscle building goals?

Two words…IT’S NOT!

When I have clients come to me, especially ones who have gotten so worked up they are having panic attacks, about how to get all their meals in, I tell them this…

If you are used to eating 1 meal per day, your goal for the next week is to eat 2. If you are used to eating 2, your goal is to eat 3. You see where I am going with this. You keep adding a meal and/or snack to your day until you have reached your 4-5 meals.

Trying to go from 1 maybe 2 meals a day all the way up to 4-5 meals!?! Even I know that can be a stressor. And when you are trying to change your lifestyle (because remember that is what it is), the last thing you need is another stressor.

So, take it one day at a time.

If you don’t make your required meals for that day, don’t panic. Reset yourself for tomorrow and get at it. Biggest thing is to keep moving forward and you WILL see those results you are looking for.

Not my usual post

I’m going to start off by saying I really went back and forth about blogging about this. When it comes to extremely personal issues, I tend to keep them either to myself or only tell people very close to me. And this is something that is very personal.
I do want you to know that this post is really not about fitness or nutrition or helping you with any tips. The blog is called “Train Like A Girl” but this blog is also about what I go through in my life with and without training.

This post is about my ups and downs I have had over the past 6 months and how they have affected me and my training.

On April 13th I wrote about what can happen to your body in just 5 months.

The ups and the downs that can make your gain, lose and probably gain even more back.

The emotional stress that can be put on the body and do crazy things to it.

I shared a little about what those ups and downs were, but today I am going to share what the biggest up and the biggest down was for me during that time.

At the end of January I was given the green light, after having my surgery, to start lifting again. I was SOOOOOO happy! Training and exercising is MY time.

Moms you know what I am talking about right? That time where you can just be you and savor get a great sweat on, lift heavy weights and feel the stress fly away.

Well that happy “ME” lifting/exercising time came to an abrupt halt when on February 27th I found out I was pregnant.

Ummm…..WHAT?!?!?!?

Yeah….not planned, but of course my husband and I were both very happy and excited.

Now let me say that I know I could have still trained while pregnant, I did with Parker. But I had certain goals of training with very heavy weights that would need to be put aside for that moment and that was OK.

This was my “Up” and it was a great one.

Fast forward 4 weeks.

On March 31st, sadly, I lost the baby. I was 10 weeks along. The day before we had found out there was no heartbeat.

Here was my huge “down”.

No one can prepare a woman for something like this, even if you do know it was going to happen like we did.

So many things were running through my head during that week it happened. So many emotions brought on from not only having a lot of hormones surging through my body, but also from the blow I felt of “What did I do wrong???”

As much as I do wear my emotions on my face (not always a good thing), I am also very good at hiding them. Case in point, the day that I had the miscarriage. It happened very early in the morning and that night I was at our gym coaching sessions and acting like my usual self. Doing my job. No one would have known. And really no one did, just a couple close friends and family. Even though I knew doing this was not healthy, I just didn’t know what else to do or how to deal with this. And I did this for about a week.

Then one day, after talking to my husband about how I was still feeling, I knew what I had to do to help myself get past this.

I had to throw myself into training.

For some, talking about stuff like this helps them but for me, I need to throw myself into something to workout (no pun intended) my thoughts and feelings.

So I set my goals (yes, even here I needed goals) and trained for 2 months for the Kettlebell competition I competed in last weekend.

During these past 2 months I worked through the issues of…
“What did I do to cause this?”
“My only job was to protect this child. Why couldn’t I do it?”
And just the hurt I was feeling.

I have finally come to terms with the fact that I did not do anything. It took a while, but I did finally see that things happen for a reason, even if we don’t understand them. For me training is what brought me to this place of peace. It was EXACTLY what I needed to do and had the help of my wonderful husband. He pushed me and kept me going when I didn’t want to. He truly was my rock.

This post has not been an easy one to write. It has actually taken me 6 weeks to get it all out. But I did it for two reasons.

One. After having the miscarriage I couldn’t find anything online or in articles that helped me. Meaning, nothing I read spoke to me and I was able to say “YES!!! THIS IS HOW I AM FEELING RIGHT NOW!!!” Sure, there are tons of websites and articles, but nothing spoke to me at that moment. So I’m hoping that this might help another woman if she reads it.

Two. This was very therapeutic for me. Getting it all out and telling my feelings. Even if no one reads this, I was still able to get it all out.

I have been asked if we are going to try for another baby and right now there is no definite “yes” or “no”. We have a beautiful, intelligent, fun and perfect little daughter that brings us joy every single day. So if we don’t, I’m OK with that.

Are you TRAINING or OVERTRAINING?

I’ve been there.
I felt that I needed to workout every day to get to my goals.

Felt that every workout needed to be an “ass-kicker”.

I mean, how else am I going to lose the fat right?

But what I found out was I wasn’t TRAINING and meeting my goals, I was OVERTRAINING and sliding backwards.

It was frustrating.

But once I realized that by doing MORE was hurting my results, I was able to reach my goals and then set new ones.

If you are having trouble reaching your own goals, you might be overtraining.

Here are three signs you are overtraining.

  1. You’re GAINING fat instead of LOSING fat.

    Like I said above, many people think that in order to lose fat they need to go “balls to the wall” hard every workout and workout every day. Sure, that probably will work for a short period of time. But eventually your body screams “TOO MUCH!!!!” and instead of losing that fat, you actually gain it. Taking at least two days a week to rest is something everyone who is working out should do. During the time your body rests is when all the “magic” happens. Muscles repair and get stronger, metabolism revs up and your body recovers. If you are in that state where you are gaining and not losing no matter how much you train or what you do, take a couple days off, weigh yourself and I think you will be pleasantly surprised to see that number on the scale go down.

 

  1. Injuries happen or old ones come back.

    Picture this….Every time you get in your car to go anywhere, you drive it at 100 miles per hour. All out, pedal to the metal. What will happen eventually? Your car will break down, right? Well the same thing goes for your body. If you decide you are going to go 100% all out every single time you workout, your body will eventually breakdown. This will happen either by you getting injured or old injuries popping up. Neither of which will help you get to your goals. Injuries lead to you having to stop training or you try to train through the injury and either make it worse or make new ones pop up. So, instead of going 100 miles per hour every single workout, take it down a notch or two for a couple of workouts a week. A perfect way to do this is by wearing a heart rate monitor. If you see you are reaching your max heart rate all the time, you know you are going to fall into that “overtraining category”. Workout smarter…not harder.
  1. Your motivation is non-existentA lot of people can reach this point. Your motivation is DOA. Even the thought of putting workout clothes on makes you want to take a nap. And for most, it can last a day or two. But if you are at the point of overtraining, it can last weeks, sometimes even months. Your motivation can be non-existent because your gaining fat instead of losing, your strength might be going down or you’re injured. I mean WHY train if you’re not hitting your goals right?? Now for some it can be a good thing. Taking that time off and letting your body rest. I know for me it helped me greatly. Last December (2014) I had reached my point of training, well really overtraining. I had been training and dieting for basically 18 months straight and I was done. I stopped all training, went for a couple walks here and there and I actually dropped 8 pounds in 2 weeks. For some that will also happen, but you can’t keep doing that for too long. You will eventually start gaining weight and losing that lean muscle. Taking time off will help with the motivation. It might even let you get your brain around your goals and see if 1. They are realistic and 2. Do you have new ones?

If while you read this and said to yourself…”YES!!! I’m going through that!” You should look at your training. You don’t need to have all three, just one to show you you’re doing way too much and need to pull it back a few.

This is one of the reasons why I have developed a great training program for women. I was sick of overtraining and not getting anywhere. If you are done with spinning your wheels, feeling like you are doing everything you can and not seeing results, then fill out the form below. I have some really great stuff coming your way and you WON’T want to miss out!!!

If you want MORE info like this before anyone gets it, fill out the form below!